Crossfit Garage – CrossFit
Weightlifting
Thruster (1×2)
With a 12-minute running clock, work towards a heavy set of two reps
*barbell received from the ground
WOD Breakdown
Athletes should choose one (or two if time allows) of the ‘ladders’ below to complete. A variation of the prescribed movement can also be done (bench dips vs matador dips, knee push-ups vs unassisted push-ups). Athletes should complete one ladder, rest 3 minutes, then begin the second.
Metcon
Dip Ladder (AMRAP – Reps)
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed to achieve an unbroken rep count.
Score: the highest rep count achieved in one minute
Handstand Push-up Ladder (AMRAP – Reps)
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed to achieve an unbroken rep count.
Score: the highest rep count achieved in one minute
Push-up Ladder (AMRAP – Reps)
For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, etc., continuing as long as you are able. Use as many sets each minute as needed to achieve an unbroken rep count.
Score: the highest rep count achieved in one minute
Bright Spot
Dips
Handstand Push-ups
Push-ups
Intended Response
The primary goal of today’s workout is to accumulate volume to build upper-body muscular endurance and stamina. There are three different variations of ‘pressing’ movements, so athletes should choose 1 (or 2) skills that they want to specifically work on. The goal is to complete 10 or more sets of the skill selected in order to achieve the specified training/muscular adaptation.